Creatine Monohydrate
Creatine Monohydrate is a naturally occurring substance that is commonly used as a supplement by athletes and bodybuilders to improve exercise performance and increase fat-free mass. It is one of the most well-researched and effective supplements, with numerous studies showing its benefits. The primary benefit of Creatine Monohydrate is an improvement in strength and power output during resistance exercise, which can lead to increased work capacity and improved training. It may also modestly increase lean mass when used in conjunction with resistance exercise.
According to a review of studies, there are few reports that Creatine Monohydrate supplementation has protective effects in heart, muscle, and neurological diseases. However, there are also potential side effects associated with Creatine Monohydrate supplementation, such as gastrointestinal disturbances, muscle cramps, dehydration, and kidney damage. It is important to note that these side effects are rare and typically occur when too much Creatine Monohydrate is taken at one time.
The recommended dosage for Creatine Monohydrate is to start loading by taking 0.3 grams per kilogram of bodyweight per day for 5-7 days, then follow with at least 0.03 g/kg/day either for three weeks (if cycling) or indefinitely (without additional loading phases). It is also recommended to take Creatine Monohydrate with carbohydrates, like fruits or fruit juices, to help with absorption.
One case study found that Creatine Monohydrate can increase total body water possibly by decreasing the risk of dehydration, reducing sweat rate, lowering the risk of muscle cramps and dehydration1. Another study found that Creatine Monohydrate can boost the effects of resistance training, particularly on strength and body mass.
Sources:
- https://pubmed.ncbi.nlm.nih.gov/10999421/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/
- https://examine.com/supplements/creatine/
- https://www.muscleandstrength.com/expert-guides/creatine-monohydrate
- https://longevity.technology/lifestyle/creatine-benefits-side-effects-dosage-and-research/amp/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/
